Health
Very popular among healthy eating enthusiasts, the little black and white chia seeds are all over social media, but it's not for nothing that they're so famous, they really do have countless benefits, and in particular they can be a strategy for achieving your weight loss goals. Find out how to use them and learn 6 recipes.
These little seeds come from a plant in the mint family called Salvia Hispanica, and it's no secret why they're so popular for weight loss.
Related article: Learn about the other benefits of Chia
The fiber and insoluble proteins in chia seeds keep you full, so including chia seeds in your diet can be a step towards weight loss.
Its fiber potion reaches almost 11 grams per serving, one of the secrets of chia that makes it a great ally in weight loss.
A study shows that dietary fiber intake, independent of calorie and macronutrient intake, promotes weight loss. What's more, all those 3.3 grams of fiber per 1 tablespoon of chia seeds can help increase satiety when you eat your meals and, at the same time, can prevent hunger because fiber-rich chia seeds take longer to digest.
The other little secret of chia seeds is that they are a good source of protein, with 1 tablespoon containing 1.6 g of protein. Protein-rich foods take longer to digest, keeping you full and preventing you from overeating.
According to studies, protein is the most filling macronutrient. It tends to reduce levels of ghrelin (hunger hormone) in the body, while increasing levels of peptide YY, which further helps the individual to feel satiated.
In addition, protein helps build muscle mass, subsequently increasing fat burning when combined with strength training.
The strategy
This dream combination of fiber and protein together increases satiety, reduces food cravings and eventually helps with the calorie deficit, so it can be a great addition to the weight loss journey. Fiber and protein promote satiety, which in turn helps to reduce cravings.
What you should remember
Just adding chia seeds to your diet without a complete change in your eating habits will not result in weight loss. They can act as an ally, but they are not a magic formula that solves everything.
Chia seeds can only help you lose weight when combined with regular exercise and a healthy, conscious diet.
Ways to eat chia seeds to lose weight
Nutritionists suggest soaking chia seeds in water until they reach a gelatinous consistency, or for at least 30 minutes. Chia seeds can be added to smoothies, salads, puddings, pancakes or a simple chia seed water.
Chia seeds have a mild flavor. So you can add them to a variety of preparations without worrying about flavor variations. In addition to their practically neutral taste, they have a consistency that can act as an "emulsifier" in your recipes.
It can be eaten raw without the need to cook or bake it. Make sure you buy products from a good source so you don't run the risk of mixed products.
You can use chia:
In flour form
For a gluten-free alternative, use chia seed flour alongside your usual flour in your pasta recipes. You can buy pre-ground chia seeds or grind them in a blender until fine to use in cake, cookie or pancake recipes.
Seeds
You can use them to sprinkle over your dishes or in the form of traditional chia pudding.
6 recipes for using chia seeds
1. detox water
For some extra nutrition, add a few chia seeds to your favorite detox water. Or create a mixture called fresh chia.
Combine 1 cup of water with 1 tablespoon of chia seeds, 2 tablespoons of fresh lemon or lime juice and 2 teaspoons of honey. Leave the seeds to soak overnight before eating.
2. Sprinkled
Olive oil and spices are commonly used to enhance the flavor of salads. Sprinkle some chia seeds over your salads or baked potatoes, it's a good way to get a crunchy and delicious texture (instead of croutons).
3. Jelly
Avoid store-bought jam and make a healthier version at home by mixing chia seeds with berry purée or the fruit of your choice.
It goes well with everything from fruit salads to yogurt or even plain.
4. Smoothie
Prepare a weight-loss smoothie and mix in some chia. As they absorb some of the liquid from the other ingredients (such as water, milk, etc.), they can help your smoothie be creamier and keep you full for longer.
1 tablespoon Chia seeds hydrated with water -
1/2 cup roasted almonds - for protein and fat
2 tablespoons Cocoa powder - unsweetened this means 100% cocoa
4 seedless dates - to sweeten.
1 Frozen banana - freezing adds volume to the smoothie.
1 1/2 cups water
Blend everything and you're done
You can replace the cocoa with fruit jelly or a fruit of your choice.
1 serving = ¾ cup
Calories: 338 kcal (17%) , Carbohydrates: 37 g (12%) , Protein: 11 g (22%) , Fat: 20 g (31%) , Saturated fat: 2 g (13%) , Polyunsaturated fat: 6 g , Monounsaturated fat: 11 g , Trans Fat: 1 g , Sodium: 11 mg , Potassium: 656 mg(19%) , Fiber: 11 g (46%) , Sugar: 18 g (20%) , Vitamin A: 43 IU (1%) , Vitamin C: 5 mg (6%) , Calcium: 151 mg (15% ) , Iron: 3 mg (17%)
5. Breaded
Instead of breading meat, fish or chicken with starchy white flour, use 1 cup of almond flour mixed with 1 tablespoon of chia seeds and a tasty combination of herbs and spices. To get the most health benefits from your crust, make sure you bake it (don't fry it!).
6. Popsicle
In summer, there's nothing better than a popsicle. Ice cream is full of refined sugars and unhealthy fats. However, with an easy change of ingredients, you can turn this childhood favorite into a healthy dessert. Combine your favorite fruits with coconut milk and chia seeds and simply mix and freeze in popsicle trays. They're super easy and full of nutrients that your body might actually need to stay healthy and fit!
Points to remember
Excessive consumption of chia seeds can have unwanted effects. Eating too many chia seeds can cause gastric problems such as bloating and diarrhea. If your diet is low in fiber, it is advisable to increase gradually
Chia seeds have impressive benefits and are very versatile ingredients. Don't exceed 1-2 tablespoons a day and always hydrate them in water or milk before use.
Remember that chia alone cannot cause weight loss. It has to be part of a well-balanced diet and an effective exercise routine.
Disclaimer: This content, including advice, provides generic information only. Do not replace a medical opinion in any way.
More chia recipe
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